Ingredients
- Non-stick cooking spray
- 4 (4 oz) tilapia filets
- 1 tsp garlic powder
- 1/4 tsp pepper
- 2 cups instant white rice
- 1/4 cup minced fresh cilantro
- 1 (8 oz) can crushed pineapple in juice, drained
- 1 tomato, diced
- 2 tsp chili paste
- 1 lime, juiced
Preparation
- Preheat oven to 375°F. Line baking sheet with aluminum foil & coat with cooking spray.
- Season tilapia with garlic & pepper. Place on baking sheet & bake 12-15 minutes or until fish flakes easily with a fork.
- Meanwhile, prepare rice according to package directions. Fluff with fork, add cilantro & set aside.
- In a small bowl, mix pineapple, tomato, chili paste & lime juice.
- Serve fish over rice & top with sweet & spicy sauce.
Tips
Instead of salt, use herbs & spices to add flavor!
Nutrition Facts
4 servings per recipe | |
Serving size | (299g) |
Amount per serving Calories |
260 |
% Daily Value* |
|
Total Fat 3g | 4% |
Saturated Fat 0.5g | 3% |
Trans Fat 0g | |
Cholesterol 55mg | 18% |
Sodium 115mg
|
5% |
Total Carbohydrate 34g | 12% |
Dietary Fiber 1g | 4% |
Total Sugars 9g | |
Includes 0g Added Sugars |
0% |
Protein 25g | |
Vitamin D 4mcg | 20% |
Calcium 32mg | 2% |
Iron 2mg | 10% |
Potassium 521mg | 10% |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. |
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